Prep after metcon for strenght piece
2 sets of :
5 push up to downdog pose
5 wall squats
5 barbell OHS with 3 sec pause
5 burpee pull ups

Strenght
OHS 3x5 reps @40-50-60%
Bench Press 3x5 reps @40-50-60%
Hang Power Snatches 3x5 reps @40-50-60%
rest 2 min bwn sets

Accessory Work
3 sets
10+10 banded half kneeling pallow press (pause 2s)
10+10 banded standing trunk twist (pause 2s)
10+10 birddogs (pause 2sec at reach)
rest 1-2 min

Cool down
2-3 min light cardio
1+1 banded bully strech
1+1 min banded lat strech
2+2 min glute strech , leg across on box.